Wednesday, 12 October 2011





http://2.bp.blogspot.com/_SiD8FLURufE/SluhBvUioaI/AAAAAAAAAb8/gZ18UpTsIRI/s400/mariusz-pudzianowski-bench-press-chest.JPG

A - warm up
15 superman rocks
15 push ups 
15 sit ups
15 squats
b - bench press
15 min - 3rm
C - chipper
20 x 80% of 3rm bench press
100 push ups
200 double unders
D - 3 min hollow hold

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